Lower abdominal exercises for beginners - with a difference

Lower abdominal exercises are often given little priority within workout routines. I'm sure you've done it yourself, when time is running low, you do your crunches but the lower abdominal exercises take a back seat.
Lower abdominals are not really a separate muscle group but an integral part of the corset area, and exercising them well can contribute to better ab tone, better posture, and can decrease the chances of injury when doing the "big" exercises e.g. squats.

Here are some examples of lower abdominal exersices you might want to consider.

Leg slides
Lie on a floormat, on your back, heels on the floor, with legs bent. Your spine should be in a neutral position (you should be able to place your hand under the lumbar part of your spine).
Prepare the slide by contracting your abs (feel like you're pressing your navel to your spine).
Release pressure on your left heel, then slide your left leg to full extension.
Make sure you keep your hips level, and avoid the temptation to twist your hips.
Maintain control at all times!
This is an excercise that works well when you maintain focus, and stay disciplined with your posture. If you just extend your legs at speed, with no control, you will not get the full benefit of the exercise
To start with you should try and do 4 sets of 10-15 reps, on each leg.

Advanced leg slides
When you can do 15 or more leg slides, with control, then lift the opposite leg off the floor, and make sure you maintain level hips throughout.

Continued in Part 2